Warm-up

Strength:

Take 15min to build to today’s 3RM Pause Front Squat @cfwinterpark33X1

Conditioning:

A belated birthday workout for Abe “Macho Man” Ortiz (as per his request). It’s a play on the benchmark CF New England workout called “Macho Man”. Abe is 45 years old, so you’ve got 4 and 5 sets with 400m and 500m runs sprinkled in. 500 = 400 + 100

Every Minute on the Minute x 4 sets: (Minutes 0,1,2,3)

3 Power Cleans

3 Front Squats

3 Jerks

@4:00-7:00

400m Run

@7:00-11:00

Every Minute on the Minute x 5 sets: (Minutes 7,8,9,10, 11)

3 Power Cleans

3 Front Squats

3 Jerks

@12:00

500m Run